What Is Whole-wheat flour and How Can I Use It?

Whole-wheat flour is easier to cook with than it looks. Here's how to choose, use, and store it, what to substitute, and 1,380 recipes to get you started.

What is whole-wheat flour?

Whole wheat flour is a powdery substance derived by grinding or mashing the wheat's whole grain.

It is used in baking but typically added to other "white" flours to provide nutrients (especially fiber and protein), texture, and body to the finished product.

Whole wheat flour is more nutritious than refined white flour, although in a process called food fortification, some micronutrients are added back to the white flour (required by law in some jurisdictions). Fortified white wheat flour does not, however, contain the macronutrients of the wheat's bran and germ (especially fiber and protein). Whole wheat is a good source ofcalcium, iron, fiber, and other minerals like selenium.

Shelf life

Whole wheat flour has a shorter shelf life than white flour. The higher oil content contained in the bran of the wheat, as the higher oil content leads to rancidity with longer term storage. It is also more expensive, due to its relative unpopularity and the inclusion of the wheat bran and wheat germ, which producers of white flour can sell separately.

To avoid rancidity store your whole grain flour tightly sealed in the freezer.

Typically, whole wheat flour is not the main ingredient of baked goods, as it adds a certain "heaviness" which prevents baked goods from rising as well as white flours.

This adds to the cost per volume of the baked item as it requires more flour to obtain the same volume, due to the fewer and smaller air pockets trapped in the raised goods. Thus, many baked goods advertised as whole wheat are not entirely whole wheat; they may contain some refined white wheat, as long as the majority of the wheat used is whole wheat.

Nevertheless, it is possible to make a high-rising, light loaf of 100% whole wheat bread, so long as one increases the water content of the dough (the bran and germ in whole wheat absorb more water than plain white flour), kneads the dough for a longer period of time to develop the gluten adequately, and allows for a longer rise before shaping the dough.

Some bakers let the dough rise twice before shaping. The addition of fats, such as butter or oil, and milk products (fresh milk, powdered milk, buttermilk, yogurt, etc.) can also greatly assist the rising process.

Nutrition

Nutrition Facts

Serving Size 1 cup (120g)

Amount per Serving

Calories 406Calories from Fat 20

% Daily Value *

Total Fat 2.2g 3%

Saturated Fat 0.4g 2%

Trans Fat ~

Cholesterol 0mg 0%

Sodium 6mg 0%

Total Carbohydrate 87.1g 29%

Dietary Fiber 15g 59%

Sugars 0.5

Protein 16.4g

Vitamin A 0% Vitamin C 0%

Calcium 4% • Iron 26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

recipeland.com/nutrition

Where found

Whole-wheat flour is usually found in the baking supplies section or aisle of the grocery store or supermarket.

Food group

Whole-wheat flour is a member of the Cereal Grains and Pasta US Department of Agriculture nutritional food group.

How much does whole-wheat flour weigh?

Amount	Weight
1 cup	120 grams

Cereal Grains and Pasta

Amaranth flour 28 Arrowroot flour 91 Pearl barley 219 Buckwheat flour 37 Cracked wheat (bulgur) 179 Cornmeal 811 Cornstarch 2554 Couscous 155 Millet 62 Quinoa 111

In Chinese:	全麦面粉
British (UK) term:
en français:	farine de blé entier
en español:	harina de trigo integral

Recipes using whole-wheat flour

There are 1380 recipes that contain this ingredient.

Pumpkin Biscuits (Lacto)

Savory pumpkin biscuits with whole wheat, wheat germ, bran, and a clever clove of garlic to balance the sweetness. Drop biscuits with a spoonbread interior, no butter or eggs needed.

Graham Wafers

These homemade graham wafers are crisp, lightly sweet, and perfect for snacking, crushing into crumbs for pie crusts, or pairing with spreads. Made with wholesome graham flour and a touch of vanilla, they bake up golden and delicious in just minutes.

Gobhi Paratha

Gobhi Paratha: Indian stuffed cauliflower flatbread made with whole-wheat dough and a spiced filling of cauliflower, cumin, turmeric and green chili. Pan-fried in ghee until golden.

Almost Whole Wheat Apple Pancakes

Whole wheat apple pancakes blend half whole-wheat and half white flour with milk, eggs, and grated fresh apples for a hearty, fiber-rich breakfast pancake. Ready in 20 minutes.

Yummy Whole Wheat Waffles

Whole wheat buttermilk waffles with wheat germ for extra nuttiness. Six simple ingredients, crisp outside and tender inside, perfect for fresh fruit and maple syrup.

Old-Style Wheat Biscuits

Old-style wheat biscuits: tender, fluffy whole-wheat biscuits made with canola oil and a quick buttermilk substitute. A homestyle baked good ready in 30 minutes flat.

Best Peanut Butter Chip Brownies

Lighter peanut butter chip brownies use prune puree instead of butter for moisture, with egg whites for structure. Fudgy chocolate brownies studded with peanut butter chips, no oil required.

Whole Wheat Indian Chapatis

Whole wheat Indian chapatis from scratch with just three ingredients: atta flour, water, and salt. The everyday flatbread of North India, cooked on a hot griddle.

Blueberry Muffins with Nutmeg Topping

Bakery-style blueberry muffins with nutmeg sugar topping. Three flours, butter, and buttermilk give a tender crumb and tall domed tops crowned with crackly spiced sugar.

Mom's Whole Wheat Blueberry Pancakes

Mom's whole wheat blueberry pancakes use applesauce and soy milk for a dairy-free vegan-friendly breakfast. Hearty whole-grain pancakes with juicy berries and no eggs.

Dad's Berry Buttermilk Scones

Dad's berry buttermilk scones bake whole wheat dough studded with blueberries or blackberries into wedges with crisp sugar tops. A wholesome breakfast scone made in cake pans.

Whole Wheat Two Seeds Bread

Nutty whole wheat bread machine loaf topped with sesame and poppy seeds. Molasses adds subtle sweetness and soft texture to this high-fiber sandwich bread.

Refried Beans & Cheese Bread

This bread can either accompany or replace the Southwestem breakfast staple of refried beans topped with cheese or wrapped in a flour tortilla.

Mark's Eggless Pancakes

Egg-free, dairy-free pancakes from a whole wheat and white flour blend with wheat germ. Vegan-friendly, fast, and budget-friendly breakfast that needs nothing but water.

Almost Whole Wheat Choco Banana Peanut Cookies

Almost Whole Wheat Choco Banana Peanut Cookies recipe

Oatmeal Chocolate Chunk Cookies

Whole wheat oatmeal chocolate chunk cookies pack quick oats, hearty whole wheat flour, chocolate chunks, and nuts into a chewy lunchbox cookie. Wholesome enough for breakfast, sweet enough for dessert.

Aloo Mathar Paratha (Sides)

The quintessential Indian-Singaporean meal accompaniment. Unfortunately, all too often it is made using highly processed white flour and margarine. Here, the parathas are made with whole-wheat flour (you could also try using spelt flour) and stuffed with peas and potatoes, for a lighter but more wholesome take on the original. Serve hot with yoghurt and herbs.